06.27.2024

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under) 
 
Strength
Every 1:30 for 6 sets
power clean + hang clean 
start at your 65% and build with good form- you can take percentage from the power clean
Your hang clean should be squat!


WOD 
"On My Way Over"
with a partner- waterfall style
8 rounds for time (4 rounds each) 
Row 20/15 cals
10 box get overs 48/40"
one person starts the row, the other rests until that person is done rowing.  You can start on the rower as your partner starts on the get overs.  You can never pass your partner.